TUESDAY JANUARY the 8th 2019

 

 

 

WARM UP

On a bike or rower, complete 5 intervals of:
0:50 Easy
0:10 Hard

Then, complete 3 rounds not for time of:
5/5 Windmills
5/5 Cross-body dumbbell muscle snatch

SQUAT THERAPY
15 Squat therapy squats
(0:03 down, 0:01 bottom, fast up, 0:03 top)

 

BAR FACING BURPEES

Set-up a barbell with plates and practice bar facing burpees, moving both feet at the same time. Find a pace that is fast, but doesn’t take your breath away in the first few reps.

Perform 1:00 of bar facing burpees, speeding the pace every 0:15.

 

WOD

18.2
TIPS
1-2-3-4-5-6-7-8-9-10
For time:
Dumbbell front squats (50lbs/35lbs)
Bar facing burpees

Notes:
Top 200 in the WORLD for men was 4:17 and women was 4:40. Our expectations would be for you all to beat your score from last year’s Open. Give it your all and be of the mindset that you WILL beat last year’s score at all costs.

Start the next section after a 5:00 rest.

 

AEROBIC CINDY

AMRAP 10:00 of:
5 Pull-ups
10 Push-ups
15 Air squats
20/15cal Air bike or Row

2:00 Rest

AMRAP 5:00 of:
5 Pull-ups
10 Push-ups
15 Air squats

20/15cal Air bike or Row

 

 

 

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